Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
10 Glute Bridges
10 Suitcase Deadlifts (each)
10 Cat Cows
10 Step Ups
10 Alternating V-Ups
2. Workout Prep
2 sets:
5 Deadlifts (build in weight)
2 Box Jumps
4 GHDs
Workout
Milk and Cookies (AMRAP – Rounds and Reps)
Freedom (RX’d)
18:00 AMRAP
9 Deadlifts (115/80)
12 Box Jumps (24/20)
15 GHDs (Or V-Ups)
(KG conv: 52.5/35)
Independence
18:00 AMRAP
9 Deadlifts (95/65)
12 Box Jumps (20/16)
10 GHDs + 6in Riser(Or V-Ups)
(KG conv: 42.5/30)
Liberty
18:00 AMRAP
9 Dumbbell Deadlifts (light)
12 Box Step Ups (20/16)
15 Sit Ups
Target number of Rounds: 7 + Rounds
Minimum number of Rounds before scaling: 6
Strength/Accessory
Mayhem Mini-Pump – Upper Body (Checkmark)
3 Rounds
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Supported Single Arm DB Tempo Row
Inverted Skull Crusher
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Quardruped Forearm Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf Foam Rolling
Quardruped Forearm Stretch